Training frequency: 1 times a week
FUNdamentals (Phase 1): development of fundamental swimming skills, building on key stroke techniques within a fun and structured environment. Students will also begin to develop general strength and endurance in this low intensity squad.
Training frequency: 2 times a week
Training to Train (Phase 2): Development of the student's fundamental movement skills and overall physical capacity. Students will engage in activities designed to develop speed, swimming-specific skills and aerobic base. Coaches will educate students on swimming etiquette and will introduce swimmers to suing the pace clock in training.
Training frequency: 4 times a week
Training to Compete (Phase 3): To optimise fitness preparation, competition-specific skills and performance. Students will learn competition skills under a variety of competitive conditions during training sessions. Coaches will begin to develop individual fitness preparations for students, including how and when to stretch, basic nutrition and appropriate hydration for swimmers.
Training frequency: 5 times a week
Training to Perform (Phase 4): Athletes in Gold Squad are trained to maximum performance and peak for major competitions. Training is high in both intensity and volume, with periodic training sessions developed in conjunction with competition-specific activities. Coaches actively plan recovery periods to prevent athletes over training.